Comparing Nutrients in 1 pound Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli Raab	Recommended Dietary Allowance
Energy	41.3% 1197kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	9.94% 13g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	2.38% 1.72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	18% 13g	1.06% 0.77g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10.6g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	19% 7.26g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	85.5% 48g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 481μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli Raab	Recommended Dietary Allowance
Calcium	99% 993mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	202% 16mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 449mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	177% 98μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.14% 153g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Broccoli Raab:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.6 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C and 1120 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Broccoli Raab:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 2 times more Calcium, 3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 21.5 times more Selenium and 12.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Broccoli Raab contain similar levels of Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 12 times more Energy, 17.3 times more Omega 6, 18.4 times more Carbohydrate, 22.2 times more Sugars, 17 times more Fructose and 3.3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.9 times more Omega 3 and 1.7 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6